Comparing Nutrients in 7 ounces Crackers, melba toast, rye (includes pumpernickel) VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%
Potato Skin	17%	1%	82%

Macro Nutrients

	Crackers, melba toast, rye (includes pumpernickel)	Potato Skin	Recommended Dietary Allowance
Energy	26.6% 772kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	6.96% 6.75g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.46g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	19% 24.7g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	13% 4.96g	38g per day for Men 19-50 years
Protein	41% 23g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, rye (includes pumpernickel)	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.2% 0.94mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.36mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	36.5% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	42% 169μg	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	25% 22.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, rye (includes pumpernickel)	Potato Skin	Recommended Dietary Allowance
Calcium	15.5% 155mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	88.4% 0.8mg	93% 0.84mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	91% 7.3mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	63.7% 1.46mg	52% 1.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	52% 363mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	11.3% 383mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	140% 76.8μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	119% 1784mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.26% 9.72g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, rye (includes pumpernickel) VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, melba toast, rye (includes pumpernickel) versus 7 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, melba toast, rye (includes pumpernickel) vs Potato Skin:

• 7 ounces of Crackers, melba toast, rye (includes pumpernickel) have 22.5 times more Vitamin B1, 7.5 times more Vitamin B2, 4.6 times more Vitamin B3, 1.6 times more Vitamin B5 and 5 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.8 times more Vitamin B6 and more Vitamin C than Crackers, melba toast, rye (includes pumpernickel).
• 7 ounces of Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin C
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Raw Potato Skin have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Crackers, melba toast, rye (includes pumpernickel) vs Potato Skin:

• 7 ounces of Crackers, melba toast, rye (includes pumpernickel) have 2.6 times more Calcium, 1.7 times more Magnesium, 1.2 times more Manganese, 4.8 times more Phosphorus, 129 times more Selenium, 89.9 times more Sodium and 3.9 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.1 times more Potassium and 17 times more Water than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Potato Skin contain similar levels of Copper and Iron per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, melba toast, rye (includes pumpernickel) have 6.7 times more Energy, 34 times more Fat, 10.6 times more Omega 3, 38.8 times more Omega 6, 6.2 times more Carbohydrate, 3.2 times more Fiber and 4.5 times more Protein than Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6